Experts say that as years roll by, your body’s ability to absorb nutrients decline, so it is even more important to formulate a balanced diet and eat according to one’s age.
Balanced Diet for Expectant Mothers
The following age-specific information (excluding the details given under ‘Expectant Mothers’) is a summary from an article I read in the popular UK food magazine called Delicious and the article is titled “Eat your age: Wise up to your changing needs.” It is written by Anna Montague and published in March 2011.
[READ: Why Salad is Good for you ]
[READ: Why Salad is Good for you ]
Balanced Diet during Teen Years
Iron deficiency is seen as a predominant condition in most teenage girls and this trend is increasing. Teenage girls are not getting enough iron from their diet.
- 200gm of low fat yoghurt every day
- Lean meat, fish, pulses and eggs
- Dried fruits
- Leafy vegetables
- Fresh fruits
- Say no to sugary drinks
Having a daily sufficient calcium intake is important for girls as it is like having ‘bone in the bank’ for the future.
Balanced Diet in the 20s’
- Fortified cereals
- Have fresh and dried nuts
- Fruits
- Low fat yoghurt
- Watch portion size
Balanced Diet in the 30s’
- Breakfast cereals
- Fibre
- Green leafy veggies
- Whole grain bread
- Pulses
- Fish
It is important for expectant mothers to maintain a proper balanced diet. High levels of caffeine can lead to low birth weight or even miscarriage.
- Women who are pregnant need to have folate-rich food besides 400 mcg folic acid supplement daily to reduce the risk having a baby with neural tube defects such as spina bfida.
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- Customary practice is that expectant mothers can have warm milk with saffron. My gynaecologist advised me it is not good for the baby because saffron has a ‘drugging, sedative effect’ which is not good for a baby’s developing brain. So, I didn’t touch it.
Balanced Diet in the 40s’ & 50s’
As you grow older, it becomes more important to stay fit and healthy.
- Have plenty of calcium-rich foods for your bones as a woman’s body at this age produces less oestrogen and therefore, bone loss also accelerates.
- Bask in the sunshine. Your body needs vitamin D to absorb calcium effectively. Sunlight on the skin is a main source of vitamin D.
- Fruits and vegetables
- Salt intake should be carefully monitored.
- Cut down on saturated fat.
- Fibre rich foods like oats, beans, pulses and lentils can help reduce blood cholesterol levels.
Have a balanced diet whatever phase of life you are and try to always eat according to your body’s age. And if you feel like reading a very heartwarming post, do read ''A Dad's Advice to the Daughter He Loves.''
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